Sympathies. I'm dealing with some of the same, although with different vectors: blessedly, I've never taken FB all that seriously, and have never gotten into using it much on my phone. (95% of my FB usage is Groups, and I get notified of new threads there via email. I warn my friends that if it's just posted on FB, odds are I won't notice it.)

But email and Slack have gotten to the point where they're actively getting in the way of me getting stuff done. Still figuring out how to address those...